Pete's Training Journal

[PeteM]

Well, I guess it's about time I finaly start this damn thing. I've been saying to myself for a long time, an online log could be really useful, I should start one some day - well today is the day.

Quick background about myself. I'm 30 and have been training for about 11 years. Got into training after rookie football camp and decided if I was going to do this for 4 more years, I better build some muscle some how.

I've been fortunate to have been blessed with some of the greatest training partners anyone could ask for and have tried many different types of training over the years.

In the last couple of years, I've gotten into competitive bodybuilding, having competed in 3 competitions so far (2 seconds and a 4th), and am looking forward to at least one more. Not sure when that will be as of now as my wife and I recently welcomed our first child into the world back in November.

I have most recently been working with a new trainer, Carter Schoffer, since the fall and all I can say is I never realized just how much I didn't know about bodybuilding, training and nutrition.

Some quick stats about myself:

Height - 5'10"
Weight - 252 (morning weight)
Body fat - 13.5% (3 point caliper)

Before I start to post up any parts of my program, I'll say that when I first discussed it with Carter, I was skeptical to say the least, it seemed very different from what I was used to, I had been training DC for that past 2 years, but looking back over the last 4 months, it has worked for me and worked well.

I'm just comming to the end of a training cycle, typicaly 4 wks at a time, so I'll post up my last 5 workouts and then continue from there.

------------------------2/17-----------------------------

1A) Close Grip Floor Press (30 seconds)
275/6 x 3 275/5 x1
1B) Chamfored Bar Curl (30 seconds)
120/6 x 4

2A) Weighted Dips (10 seconds)
100/6 100/4
2B) Lying DB Curls (10 seconds)
40/9 x 2
2C) EZ Bar Nose Breaker (120 seconds) 120/12 110/10

3) Alt DB Curl - Rack Run
70/3 60/4 50/5 - stopped there due to sore brachialis

-----------------------2/19-----------------------------

1A) Overhand BB Row (10 seconds)
375/3 325/6 275/9 375/2 325/4 275/8
1B) Clavicle Row (10 seconds)
155/6 135/12 115/18 155/4 155/8 135/16
1C) Rear Delt Fly (120 seconds)
45/8 x 6

2A) Slight Incline DB BP (10 seconds)
130/4 x 2 130/3 120/4 120/3

2B) Wide DB Flye (90 seconds)
60/8 x 5 60/6

3) T-Bar Row (120 seconds) Grip [wide/medium/narow // narrow/medium/wide]
180/6 180/4 180/3 // 180/6 180/4 180/2

4) Single Arm Cbl Row (60 seconds)
85/12 90/11

-----------------------------2/20------------------------------

1A) BB Front Squat (30 seconds)
415/2 365/6 415/2 365/6 415/2 365/5
1B) BB Hack Squat (150 seonds)
365/12 435/3 365/12 435/3 365/12 435/3

2) Walking DB Lunge (120 Seconds)
75/8 x3

3A) Standing Calf Raise Wide stance (30 seconds)
420/8 x 3 420/6
3B) Leg Press Calf Narrow Stance (30 seconds)
315/12x4

------------------------------2/22-----------------------

1A)Snatch Grip Romanian DL (20 seconds)
435/4 385/8 315/16 435/4 385/8 315/16
1B) Lying Leg Curl (60 seconds)
135/4 105/8 75/16 135/4 105/8 75/16

2A) Seated Goodmorning (10 seconds)
205/12 x2
2B) Swiss Ball Hip Bridge Leg Curl (60 seconds)
2x5 with 5 second hold at top x2

3) Donkey Calf Raise (60 seconds)
315/15 315/12

----------------------------------2/23-----------------------

1A) Wide Grip Pull Up (30 seconds)
45/2 25/4 BW/8 45/2 25/4 BW/8
1B) Seated DB Shoulder Press (30 seconds)
110/2 110/4 100/7 100/2 100/4 90/9

2A) Lean Away Supinated Pull Down (10 seconds)
240/6 x 2 230/6 x2
2B) Unwinding Press (10 seconds)
35/6 30/6x3
2C) Straight Arm Cbl Push Down (120 seconds)
120/6 115/6 x3

3A) Standing Scott Press (10 seconds)
80/6 x3 75/6
3B) Kneeling Rope Pull Down (10 seconds)
120/6 x2 120/5 110/6
3C) Standing Shoulder Flye (120 seconds)
40/6 x4

[Big Sky Guy]

Glad you are posting this up Pete. Interested in seeing your progress!

[PeteM]

Well this should be a good week. Been going hard for about 5 weeks now so it's time to take an easier week. My trainer said to treat it as an instictive week, and just train by how I feel. This should give my body and my nervous system a bit of a break.

--------------------------2/25/08--------------------------

Supinated Grip Bent Over Row (120 seconds)
315/8 x 3

Incline Bench Press (120 seconds)
275/6 245/6 x2

Seated Row (60 seconds)
195/12 x 3

Weight Dips - Forward lean, wide grip (60 secons)
45/8 x 3

[IronSlade]

Interesting choices of lifts. Please explain for the dummies like me what you are counting with the seconds after the lift. Time to perform the lift? Rest time between sets?

[PeteM]

It's rest time in between sets. Many of my exercises are super setted.

So if there is 1A) (10 seconds), 1B (10 seconds), 1C (120 Seconds), I'll perform exercise 1A, rest 10 seconds, 1B rest 10 seconds, then 1C then rest 120 seconds then start again - usually for anywhere from 4 -8 total sets.

[Dragon Wolf]

Looks like an interesting routine! Looking forward to seeing your progress.

[PeteM]

Continuing along with the lighter week, legs today, I though I would try a few different exercises.

---------------------2/27---------------------

DB Squat (120 seconds)
130/10 x 3

DB Stiff Leg DL (120 secons)
100/12 x 3

DB Step Up (60 seconds)
50/10 x 3

Lying Leg curl (60 seconds)
100/15 100/12 100/10

I found the DB squats to be rather different. I think that they could fit in as a second or third quad exercise. I think for me they may fit best as a substitute leg exercise occasionaly. I found that they did give my quad some work, but it was certainly a break from what it was used to. But where I found it also worked was my traps, back stablizers etc. My quads are probably my stongest part and my back is my weakest, so it may work to give me a little more indirect back work.

DB stiff leg DL would be the same comment.

I didn't really get much out of the step ups - they turned into being more of a cardio exercise then anything else. Walking lunges are far supperior for me.

[PeteM]

Last day of the instictive training, start a new program next week.

-----------------------3/1-------------------------------------

Seated Military Press (120 seconds)
185/8 205/8 205/6

Pronated Pull Up (120 seconds)
BW/8 x 3

Side Lateral DB Raise (60 seconds)
30/12 35/12 35/10

DB Pull Over (60 seconds)
60/12 x 3


I was pretty surprised with my strength on the Military Press - that's certainly a personal best for me. I've never been very strong in the upper body so it's good to know that I am finaly making some gains there.

I thought I would try the DB pullovers for something different. I really found that it hit my lats very high, right in the arm pits - the part that pops out during a front lat spread. I ended up doing them on a swiss ball as it gave me a better range of motion and was able to really 'reach' back.

[PeteM]

A couple of people have commented on the variation of exercises and the rest intervals, so I thought I would post up some explination.

This is from Carter Schoffer, my trainer, and provides some incredible insight behind the desing of my program. I think it is a terrific read, and for anyone looking to take their training to the next level, this should give you a great foundation.

By Carter Schoffer:

Weekly Progression


You’d do well to create week to week progressions. So, for example, week 1 could be 4 x 6, and then week 2 could be any of the following –
4 x 7 with the same weight as week 1.

Or

5 x 6 with the same weight as week 1

Or

6 x 4 with a heavier weight

Week 3 would then, respectively, progress to

4 x 8 with the same weight as week 1.
6 x 6 with the same weight as week 1
8 x 3 with a heavier weight

Basically, it breaks down to increasing the number of reps you perform and/or increasing the amount of weight on the bar. This is accomplished via one or more of the following

Increasing number of sets while keeping load and reps the same.

Increasing number of reps while keeping sets and load the same

Increasing load while keeping sets and reps the same

It’s important to note that you don’t have to stick with the same progression technique throughout the entire program. For example

Week 1: 4 x 6 (100lbs)
Week 2: 5 x 6 (100lbs)
Week 3: 5 x 7 (100lbs)
Week 4: 7 x 5 (110lbs)

Breaking it down,

Week 1: Base week of 24 total reps at 100lbs (2400lbs total)
Week 2: Addition of a set leads to 30 reps at 100lbs (3000lbs total)
Week 3: Addition of a rep leads to 35 reps at 100lbs (3500lbs total)

Those are straightforward. The week 4 progression is a bit more advanced but easy enough to follow. Here’s what’s happened -

Sets have increased

Reps per set have proportionally decreased

Retained the 35 rep total from the previous week

Increase in load because less reps per set

Total volume is now up to 35 reps x 110lbs = 3850lbs

In addition to the 3 methods detailed above, there are a handful of other ways to manipulate progression. Specifically, the two most common other techniques are

Time under tension increase (TUT)

Rest between sets decrease

You increase the TUT of an exercise via two main mechanisms. The first occurs as a by-product of the rep manipulation detailed above. If you increase the number of reps per set, that set automatically increases in TUT.

So 6 reps taking 3 seconds each equals 18 seconds total, if you add a rep, 7 reps taking 3 seconds each equals 21 seconds total. The second mechanism is via an intentional increase in time of the eccentric (negative/yielding) phase. So if you normally take 2 seconds to complete the eccentric, you’d add 1 second so that it would progress to 3 seconds per eccentric. The result for 8 reps is an initial 16 seconds of eccentric versus the progression to 24 seconds of eccentric.


Note: the reason why you’d increase the duration of the eccentric phase and not the concentric phase has to do with force production and in turn muscle fibre recruitment. You want to produce as much force as possible on the way up.


The other common technique, decreasing rest between sets, is known as training density. The result is that the same amount of work is done in less time which in turn increases the amount of work per unit of time. For example, 100 push-ups done in 100 seconds (1 push-up per second) versus 100 push-ups done in 50 seconds (2 push-ups per second).


In theory, manipulating TUT and/or training density are effective techniques, and in fact, for many they’re effective in practice as well. However, quite often they can detract from your efforts.


With specific attention to increasing TUT, diverting your attention from moving the bar to counting can result in decreased performance and mental fatigue. What I mean by mental fatigue is that if you’re consciously counting you’re in turn consciously thinking about performing the lift and if you’re consciously thinking about the lift, you’ll be more aware of how difficult / painful the given rep is. So rather than just doing it, you’re thinking about doing it and in doing so, you’re thinking about how freakin’ hard it is. In other words, ignorance is bliss.


For that reason, rather than building entire workouts around TUT – that is, every rep of every set of every exercise – it’s often more advantageous to use TUT as an advanced training technique (negatives for example). Then, during your non-specialized efforts, just get used to performing the concentric phase of your reps as fast as possible while lowering the bar a bit slower and under control.


Moving on to increasing training density via reduced rest periods, here too, we’re concerned with performance. As a bodybuilder, training density is an important piece of the puzzle. That having been said, as a bodybuilder, your primary performance goal is hypertrophy, not “fitness.” For optimal hypertrophy, a fine balance of load, volume (sets x reps), TUT and training density is required.


Speaking to the last attribute, optimizing duration of rest so that you’ve recovered enough for the next set but not so long that you’re losing out on the training density training effect, is key. Overall, just like TUT, the best implementation for you is selective, not universal. So as a “finisher” you can shape an exercise or two around rest manipulation (perform as many dips as you can within 5 minutes, for example). Otherwise, go with the standard bodybuilding 45-180 second rest periods


A Couple Notes:

Try to be consistent with your rest periods. In other words, don’t rest 45 seconds between your first and second sets and then 180 seconds between sets 2 and 3.

Similarly, let’s say you set a program up such that the set-rep combos are to progress from 3 sets of 12 the first week and then to 6 sets of 6 by the fourth week. When you do this, it’s important that you keeping training density as tight as possible. That is to say, just because you’re performing 6 sets of 6 with a relatively heavier load, that doesn’t mean you should take longer rest periods between sets. In fact, you’d ideally shorten your rest periods.

Finally, I’d be negligent not to touch on the most basic of the progressions – increasing load while keeping sets, reps, TUT, and rest the same. So, for example, 3 sets of 8 at a standard TUT and 90 seconds of rest -

100lbs week 1
110lbs week 2
115lbs week 3

And so on. This progression certainly has merit but you’re an advanced lifter which means that a consistent workout to workout increase in weight is unlikely.



Set / Rep Progression


Set / Rep Redundancy. The majority of your lifts are being performed in the 4 set 8-12 rep range. Just as you want to progress from program to program and week to week, so too, do you want to progress within workouts, albeit for slightly different reasons. This is accomplished by exploiting each of the 3 main resistance training zones - traditional strength, hypertrophy and endurance (or any of the other number of names used for each zone).

Respectively, per set –

Low Rep (1-4) / Heavy Weight

Medium Rep (5-12) / Medium Weight

High Rep (13+) / Light Weight

In terms of total reps per workout per zone as a product of reps per set multiplied by the number of sets, you’re respectively looking at

8-20 reps with heavy weight (high intensity).
20-40 reps with medium weight (moderate intensity)
40+ reps with light weight (low intensity)

For example

5 x 3 (15 total reps) with heavy weight
4 x 6 (24 total reps) with medium weight
4 x 15 (60 total reps) with light weight

(The above is quite wordy. In regular speak, you’ll want to perform 8-20 heavy reps per workout, 20-40 moderate reps per workout and 40+ light reps per workout)


So how do you implement the above? Good question. The answer is dependent on how fancy / advanced you want to get with your programming.

For the sake of simplicity, I’ll limit it to two of the most basic manipulations.


(1) You can select a single exercise and work within each zone via pyramiding, stair climbing, etc.

3, 3, 3, 8, 8, 8, 15, 15, 15
(the above being 9 sets, progressing as a stair climb – that is, a step-wise increase in reps per set)


(2) You can select an exercise for each of the 3 zones. For example, let’s say you’re working chest

Barbell Bench Press – 3 x 3
Dips – 6 x 6
DB Fly – 4 x 16

Although I’ve shown the first manipulation as being a viable option, in practice, it really isn’t. So in terms of basic manipulation, go with (2). Your alternative, and the real reason why I pointed out (1), is to get a bit fancier by combining (1) and (2). For example

DB Bench Press – 3, 3, 3, 12, 12
Cable Cross-over – 3 x 18

As you can see, we’ve managed to adequately hit all 3 zones with 2 exercises by doubling up on the DB Bench Press (heavy and moderate weight zones) and finishing with the cross-over. Keep in mind that just because it’s fancier it isn’t necessarily more appropriate. It’ll all depend on the target muscles, exercise selection, etc.



Exercise Selection & Progression


Exercise Redundancy. A number of your movements are very similar. For example, performing 3 versions of bench press probably isn’t the best use of your time or effort in that it won’t develop the complete package that you’re after. Now you’ve got it right in that you’re changing angles and loading mechanisms. However, that’s very much like using 3 different types of hammers when what you really need is a hammer plus a screwdriver and a wrench.


Generally speaking, you’ll want to perform 1-2 similar base movements (bench press variations, for example), with the option of a 3rd supplementary movement (DB fly, for example). And remember, each of these will ideally utilize a unique set-rep allotment. For example

Flat Wide BB Bench Press – 3 x 4
Incline Neutral-Grip DB Bench Press – 4 x 8
Slight-Incline Lying Cable Fly – 3 x 15

Notice the progression. You should most usually start with the most “compound” of the lifts, utilizing a set-rep combo that results in heavy loads, then follow it with a moderately compound lift of moderate volume and intensity and then round the workout out by a supplementary lift which is less involved and is higher volume and as a result, lower intensity.


Furthermore, as a bit of an aside, because you’re a bodybuilder, you can forget the nay saying of strength coaches and focus on the time-tested bodybuilding efforts of shaping and sculpting your muscles. And the way you do this is through prudent exercise selection. Prudent in this case being a wide range of exercises performed through different angles in manner that not only builds but also refines your physique. Compound lifts are great for the building aspect but lose out to “isolation” or supplementary exercises when it comes to refinement. So be sure to integrate both types (from the program above, you are in some cases but aren’t in others)



Advanced Training Techniques


As I touched on, your plan is pretty plain Jane. This is partially due to the reasons stated above (progressions, exercise selection, etc) but is also due to a lack of advanced techniques. That is, you’ve built your plan around straight reps and straight sets. Sure you’re going back and forth between antagonist pairs but your physique is beyond this. You need antagonist pairings, drop sets, rest-pause, forced reps, triple-drops, prolonged negatives, tri-sets, 1½ reps, pre-fatigue, post-fatigue, etc, etc.

How you go about implementing these is well beyond the scope of this commentary but a simple rule of thumb is to ask yourself –

How do I get more out of this exercise?

And

How do I get more out of this workout?

The exercises you select, the progressions you follow, the order of the exercises, the rest, the TUT, etc, all factor into this but they only serve to establish the base plan. From there, step back and ask yourself the above questions. For some plans, training days, and/or exercises the base is enough. For others, you need get creative.



Dynamic Warm-ups


For you to build the physique you’re after, you need to stay healthy. In terms dynamic warm-ups this means joint integrity, tissue quality, CNS stimulation, blood flow, and a host of other preparatory necessities. What that boils down to is a well-rounded pre-workout dynamic warm-up. I can go over this with you next time I see you.


Postural / Corrective Work


Clearly your main goal is aesthetic appeal; however, your body still needs to function. Furthermore, aesthetic appeal is as much about presentation as it is about actual muscle development. And, continuing along that line, presentation is about posture and joint balance. This brings us to the necessity of including, what I’ll call, postural-corrective exercises. Again, I’ll talk to you about this in person. Some of it can be incorporated into your dynamic warm-ups while some can be worked into the body of your training days.


Unilateral Work


We’ve talked about the importance of including unilateral work so I won’t go into detail. I’ll simply say that for a balanced physique as well as a healthy one, you should incorporate a unilateral lift or two into each training day.

[Que_66]

:nerd: Hello. Nice explanation on your routine.

[zsteph]

Awesome you are logging Pete, really looking forward to following along. You got some serious size on you, care to post some pics? (competition ones would be awesome! :))

Also, huge congrats on fatherhood. I hope all is going well for you. Keep it up!

[PeteM]

Thanks for the nice complements,

Q - that explination was written by Carter - so I can't take credit for it.

Z - I have pics from my last comp on my myspace page. I plan on doind some current ones soon though..

MySpace.com - Pete - 30 - Male - London, CA - www.myspace.com/petemogan (http://www.myspace.com/petemogan)

[PeteM]

Started back with a new routine this week - this one will go for 3 weeks, training 3x per week.

I must say that it is nice not to have to think about a routine and to just follow what someone has laid out for you. Not something I've really done before, but it's a nice change.

------------------------------3/4-----------------------

1A) Neutral Grip Pull Up (15 seconds)
70/3 x 2 60/3 x2
1B) Standing SeeSaw Press (15 seconds)
90/6 85/6 x 3
1c) Straight Arm Cable Press Down (120 seconds)
110/8 x 3

2A) Standing Scott Press (15 seconds)
70/8 x 3
2B) Wide Grip Upright Cable Pull Down (15 seconds)
170/12 x3
2C) Standing DB Shoulder Fly (120 seconds)
30/12 x3

[PeteM]

---------------------------3/6--------------------------

BW (morning weight dry) - 250.8

1A) BB Back Squats (60 seconds)
385/10 x 2 335/10x2 335/3

1B) Romanian Stiff Leg DL (60 seconds)
365/10 x 2 315/10 x 2

2) DB Walking lunge

3) Standing BB Calf Rais - bare foot / sock

Well I'll say this - this was a challenge. Originaly it was supposed to be 8 sets of 10, alternating back and fourth between DL and Squats. I only got about 1/2 way and didn't complete the rest of the workout.

Got though the warm up and then started doing warm up sets.

I think I stated off with too much weight, no, I did start off with too much weight

Started with 385 back squat, 365 RDL.

1st set 385, no problem, banged off the first 8, no belt but had my knees wrapped, and then short pause and finished the last 2. 60 sec rest and strapped into 365. Same pattern, 8 quick reps, quick pause and then 2 more. As soon as I put it down I felt the oxygen debt. Sat down on the bench and began to wrap up my knees. Back under 385, 5 reps, then pause, then 2 reps, then pause, then one at a time. After this one, I could bareley breath. Went over to the RDL adn 6 reps, pause, 2 and then 2. At this point I knew there was no way I was going to make 6 mores sets as this as at this point I was having trouble seeing. Stripped off 50lbs of both bars. Then back under. This time 10 good tempo reps with 335. Over to RDL, 8 reps pause 2 reps. Same thing again. This seemed like a good weight. Wasn't easy but doable.

On my 5th set, 1st rep back squat, as I pushed up, felt a pain in my right knee, below the knee cap. Second rep it was more intense. After the third rep it really burned, so I racked the weight. Went over to pick up the RDL and just picking up the weight brought back the pain.

Skipped Lunges because of the knee proble.

Interesting experience with the calves. Did the first set with 225 - it's quite difficult to get the balance. The bar was very uncomfortable across my back, not sure why. But when I went to pick it up for the second set, I felt like I was going to puke from the force of the bar in my traps - never felt this before.

I think the first 2 sets is what did me in. Next week I'm going to do the same thing but work with 335-345 to start with the squats and go from there. I have no doubt that I can complete the workout - it won't be easy, but I'll get the 9 sets next week.

[PeteM]

Well my knee has started to feel better. I've been going for laser light therapy on it and taking some long acting Tramadol - seems to be doing the trick.

---------------------3/7-----------------------------
BW 250.4

1A) Single Arm DB Row (10 seconds)
130/4,3,2,1 x 2 (4reps right arm, 4 reps left arm, 3 reps right, 3 reps left etc)
1B) Dips (10 seconds)
90/4 drop 45/12 90/4 drop 45/12
1C) Bent Over Row to Clavicle (120 seconds)
135/15 x 2

2A) BB Bench Press (10 seconds)
275/6 255/6 255/5 235/6
2B) Seated Cbl Row 1 1/2 reps (10 seonds)
150/8 x 4
2C) Slight Incline Wide DB Flye (120 seconds)
55/10 x 4

3) DB Pull Over (60 seconds)
60/12 x 3

---------------------------3/11-----------------------------
BW 250.4

1A) Neutral Grip Pull Up (10 seconds)
70/3 x 2 60/3 x 3
1B) Standing See-Saw Press (10 seconds)
90/6 x2 90/5 85/6 x 2
1C) Straight Arm Cbl Pull Down (100 seconds)
120/8 x 2 120/7 110/8 x2

2A) Standing Scott Press (10 seconds)
75/6 x 3
2B) Strict Upright Cbl Pull Down (10 seconds)
180/10 x 3
2C) Standing DB Shoulder Flye (100 seconds)
35/10 x 3

[PeteM]

Been slacking a little bit on keeping my log current. Came down with some type of stomach bug last week. Couldn't eat a damn thing and spent most of thursday puking my guts out. Droped about 7lbs in 2 days. But all is good now and almost 100%


-----------------------3/15----------------------------BW 245

1A) Single Arm DB Row (20 seconds)
130/5,4,3,2,1 x2
1B) Dips (20 seconds)
100/4 drop 45/12, 100/4 drop 45/10
1C) Bent over Clavicle Row (150 seconds)
155/15 x 2

2A) Barbell Bench Press (10 seconds)
275/5 275/4 255/5 245/4 225/5
2B) Seated Cable Row 1 1/2 reps (10 seconds)
180/8 175/8 165/8 x3
2C) Slight Incline Cable Flye (120 seconds)
60/10 x4 60/9

3) DB Pull Over (90 seconds)
70/12 x2 70/10



--------------------------3/17----------------------------
BW 247

1A) Neutral Grip Pull Up (5 seconds)
70/3 x2 60/3 x3 60/2
1B) Standing See Saw Press (5 seconds)
90/6 x2 85/6 x4
1C) Straight Arm Cbl Pull Down (90 seconds)
110/8 x2 110/7 100/8 x3

2A) Standing Scott Press (5 seconds)
80/5 x2 75/5 x2 75/4
2B) Strict Upright Cbl Pull Down (5 seconds)
200/8 190/8 x4
2C) Standing DB Shoulder Fly (90 seconds)
35/8 x5

[PeteM]

-----------------------3/19----------------------------

1A) Barbell Back Squat (60 seconds)
315/10 x 7
1B) Romanian Stiff Leg DL (60 seconds)
315/10 x5 275/10 x1

2) Walking DB Lunge (120 Seconds)
50/7 x4

3) Standing Barbell Calf Raise (90 seconds)
135/4 x4


--------------------------3/21----------------------------

1A)Single Arm DB Row (20 seconds)
130/6,5,4,3,2,1 x 2
1B) Dips (20 seconds)
115/4 drop 45/12, 115/4 drop 45/11
1C) Bent Over Clavicle Row (150 seconds)
165/15 x2

2A) Barbell Bench Press (10 seonds)
275/4 x 3 255/4 255/3 245/4
2B) Seated Row 1 1/2 reps (10 seconds)
180/6 x6
2C) Slight Incline DB Flye (120 seconds)
60/10 x6

3) DB Pullover (90 seconds)
75/12 x3

---------------------------------3/25-------------------

1A) Neutral Grip Pull Up (5 seconds)
70/3 x5 60/3
1B) Standing See Saw Press (5 seconds)
90/6 x4 90/5 85/6
1C) Staight Arm Cable Press Down (90 seconds)
110/8 x6

2A) Staning Scott Press (5 seconds)
80/5 x2 75/5 x3
2B) Upright Cable Pull Down (5 seconds)
200/8 x4 185/8
2C) Standing Shoulder Flye (90 seconds)
40/8 x2 40/5 35/8 x2



I must say that the leg workout was one of the most difficult I have ever done. The target was to get 10x10 but I could only make it to 7 sets. I have the same challenge this thursday and I'm determined to get it this time. I'll be sure to keep the garbage can close :)

[PeteM]

------------------3/27-----------------------------

1A) Back Squat (60 seconds)
315/10 x8
1B) Stiff Legg Deadlifts (60 seconds)
315/10 x8

That was it - all I could do. After the 8th set, most of my food came back for an encore and at that time I called it a day.

If anyone is looking for a way to change up their leg training and looking for an overall shock to their system I suggest you give this one a try.

[PeteM]

Well new week, new program. Back to 4 days a week and hopefully a little gowth :)

--------------------3/31---------------------------

1A)Wide Grip Pull Up (30 seconds) This is like a rest pause - 3 reps count 10 seconds, 3 reps count 10 seconds 4 times and that is one set.
BW/3-3-3-3 x4
1B) Standing Single Arm DB Shoulder Press (30 seconds) Again rest pause - 6 reps right, 6 reps left, 4 reps right, 4 left, 2 right, 2 left = 1 set
85/6-4-2 75/6-4-2 x2 80/6-4-2

2A) Narrow Grip Chin - Bicep Focus (10 seconsd)
BW/6 BW/5 BW/4
2B) Thumbs Down kneeling Cable X-Row (10 seconds)
60/8 x3
2C) Supinated Straight Arm Cable Press Down (120 seconds)
75/8 x3

3A) Seated 1/2 shoulder Press (10 seconds)
205/4 x2, 185/8x2 155/12
3B) Gironda DB Swing (120 seconds)
30/5 x5


------------------------4/1---------------------------------

1A)Sumo Deadlift (150 seconds)
455/6 x3, 455/4

2A) Single Leg Romanian DB Deadlift (10 seconds)
35/6 x4
2B) Sindle Leg Curl (120 seconds)
30/8 x4

3A) Cable Hip Pull Through (10 seconds)
supposed to be 3x12 - ran out of time
3B) Seated Calf Raise - narrow Stance (40 seconds)
supposed to be 3x6 - ran out of time

----------------------4/3-------------------------

1A) Supinated BB Bent over Row (10 seconds)
275/10 x3
1B) Close Grip BP (10 seconds)
245/10 x2 245/7
1C) Rear Delt Lateral Raise (120 seconds)
40/12 x3

2A) Neutral Grip Incline DB Press (10 seconds)
110/10 110/9 100/7
2B) BB Row to clavicle (120 seconds)
185/9 155/12 x2

3A) BB Corner Press (30 seconds)
90/12 x2
3B) BB Corner Row (30 seconds)
79/12 x2


---------------------------4/11-----------------------------

BB Back Squat (no specified rest period - for warming up knees)
315/10 x2

Front Squat (90 seconds)
315/6 x4

Back / Forward DB lunge (90 seconds) Step back, step foward, repeat with other side - 1 rep
45/4, 55/4 65/4 75/4

Side to Side squat (60 seconds)
95/8 x3

[matt1990]

Did you design this method/system of lifting yourself?

matt~

[PeteM]

No, a friend of mine did - Carter Schoffer, Director of Sports Nutrition and Performance Science Link Inc.

Here is an explination around the theory behind the program that Carter wrote, http://www.afboard.com/forum/training-logs/799-petes-training-journal.html#post17091

[PeteM]

It's been about 2 1/2 weeks, so I guess its time for an update. :)

--------------------4/14--------------------------

1A) Wide Grip Pull Up (30 seconds)
Body Weight/3-3-3-3-3 x4
1B) Standing Single Arm DB Shoulder Press (30 seconds)
80/6,4,2,2 x2 85/6,4,2,2 x2

2A) Narrow Grip Chin (10 seconds)
BW/7 BW/5 BW/4
2B) Thumbs down kneeling X-Row (10 seconds)
70/9 x2 60/9
2C) Supinated Straight Arm Cable Press Down (120 seconds)
80/9 x2 75/9

3A) Seated 1/2 Press (20 seconds)
225/3 x2, 185/9x2, 135/13
3B) Gironda DB Swing (60 seconds)
25/4 x5


------------------------4/15-------------------------------

1) Sumo Deadlift (120 seconds)
495/3 455/6 405/9 495/2 455/4 405/8

2A) Single Leg Romanian DL (10 seconds)
45/7 x4
2B) Single Leg Curl (120 seconds)
40/9 x4

3A) Cable Hip Pull Through (20 seconds)
110/12 150/12 x2
3B) Seated Calf Raise Narrow (40 seconds)
160/6,4,2 x3


--------------------------------4/16----------------------------

1A) Bent Over Supinated BB Row (10 seconds)
315/6 x4
1B) Close Grip Bench Press (10 seconds)
255/8 x4
1C) Bent over R. Delt Lateral Raise (120 seconds)
45/10 x4

2A) Slight Incline DB BP - Neutral Grip (10 seconds)
120/6 120/5 110/6 100/6
2B) BB row to clavicle (10 seconds)
155/8 x4
2C) DB Flye (120 seconds)
65/10 x2 65/6 55/10

3A) BB Corner Press (30 seconds)
115/8 x3
3B) BB Corner Row (30 seconds)
90/8 x3

-----------------------------4/19---------------------------

1) BB Back Squat (120 seconds)
315/10 x2

2) BB Front Squat (90 seconds)
365/4 365/2 315/4 335/4 x3

3) Back / Forward DB Lunge (90 seconds)
60/5 x4

4) Side to Side Squat (60 seconds)
115/8 x3